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cramp , almost everyone has experience, especially those who play basketball.
When I was a child, I grew up, especially my classmates who were very fast, I must have had a lot of cramps.
is an adult. Occasionally, after exercising, they will cramp, and even lie in bed without doing anything, and they will cramp to the point of sitting and lying down.
The elderly seem to have no other way except to supplement calcium.
Today I will introduce you to a amino acid , which was found to be related to muscle spasm , that is, the protagonist of this article - taurine .
Causes of muscle spasm during or after exercise
Muscle spasm is a painful, involuntary, spastic Muscle contraction .
When the muscle contracts normally, the brain sends electrical signals to the muscle cells through the neurons, causing the muscle cells to undergo tension or length changes.
This includes proteins such as actin and myosin (key components of muscle), compounds such as acetylcholine , calcium and other elements and complex interactions of nerve electrical pulses .
Golgi Tenus organ is the nervous system structure at the intersection of muscle fibers and tendons throughout the body. It is the key to controlling muscle spasms and is responsible for preventing excessive muscle contraction.
During cramps, the Golgi tendon organ is out of control, and may become insensitive due to long or vigorous exercise.
Because the Golgi tendon organ does not receive enough electrical stimulation, it will not regulate the muscles; at the same time, the electrical pulses continue to tell the muscles to contract, and the result is spasmodic muscle contraction .
Therefore, we should all have an spasm threshold , which varies from person to person, which explains why some people cramp faster, longer or more frequently than others.
At present, scientists cannot be 100% sure why the Golgi tendon organ is not sensitive. It is likely that has multiple factors and conditions that combined.
There are some situations that seem to affect the incidence, frequency and possibility of muscle spasms, including:
- exercise at high temperatures;
- abnormally vigorous exercise;
- exercise for a long time;
- starts a new exercise posture, etc.;
Some supplements can improve the frequent muscle spasm to a certain extent, among which, studies have shown that taurine has significant effect.
Taurine for muscle spasm
Taurine is an amino acid necessary for the growth and development of human , and is present in large quantities in the body, brain, bones and myocardial tissues.
In Red Bull, this supplement will be added.
Taurine is the most famous function of brain and retinal development and cell protection, which is why many infant milk powders promote rich taurine.
At the same time, taurine also has many less famous functions, which either directly or indirectly improve cramps.
→Protect muscles during exercise
Taurine is one of the most abundant amino acids in muscles. It can enhance fat burning during exercise, providing fuel to muscles to increase endurance.
The slow muscle content in the muscle is higher than that of the fast muscle, which may be because the slow muscle fibers have stronger oxidation capacity, while taurine has the antioxidant properties.
Experiments with rats showed that taurine can improve exercise ability , especially in elderly animals. Another study found that taking taurine may help prevent muscle damage caused by exercise.
→regulate blood osmotic pressure
taurine is an ideal regulator of basic processes, such as osmotic pressure , cation homeostasis, enzyme activity , receptor regulation, cell development and cell signaling , etc. The regulation of blood osmotic pressure and the regulation of
mainly improves muscle spasm by maintaining the stability of electrolyte .
electrolyte regulation, including trace elements such as sodium, potassium, magnesium . These electrolytes help regulate muscle contraction, or have complementary effects. For example, sodium will not directly reduce spasm , but it does have a complementary relationship with potassium.
At the same time, creatine may delay muscle fatigue that causes cramps; taurine can also regulate calcium homeostasis in skeletal muscle and heart tissue, and calcium deficiency can aggravate spasms.
→Help cell membrane stabilize
Taurine has always been a famous antioxidant , which can be used as free radical scavenger and inhibit lipid peroxidation.
We have all heard that free radical is destructive. It will destroy the cell membranes of invading organisms, but it will also damage normal tissue. When the body has enough taurine, taurine absorbs excess free radicals.
Taurine can also form a lipid layer around the cell membrane, protecting the tissue from the oxidative stress source, thereby reducing the oxidative stress caused by endurance exercise. This relief properties of
taurine and the improvement of oxidative stress affect the improvement of training recovery and the reduction of muscle damage. The effectiveness varies according to the time of intake and the way of exercise.
Other solutions to prevent cramps
In addition to taurine, there are some other supplements that can also help improve cramps. For example, the mentioned above include sodium, potassium, magnesium, zinc , which are all medical supplements.
→Calcium
Supplemented electrolyte also includes calcium, which will be lost in small amounts through sweat. What is more dangerous is that when the body does not have enough calcium to meet the needs, it will break down bones to obtain them.
It is recommended to eat yogurt and cheese supplements, and it is not recommended to eat calcium tablets directly.
→Kimchi juice and Mustard
Kimchi juice and mustard can also improve muscle cramps. It sounds a bit nonsensical at first glance, but in fact, the potassium and sodium content of kimchi juice and mustard is very high, and many people recommend this method.
→sodium bicarbonate
baking soda treatment of muscle spasms? This is also a relatively unfamiliar concept. However, some theories assume that pH value imbalance will cause spasm, and baking soda can adjust pH value to reduce cramps.
pH value is acidic, about 7 is neutral, and above 7 is alkaline. In normal state, our body's pH is close to neutral .
exercise requires a lot of oxygen, and when the body exceeds the supply, muscles need a new way to make ATP. At this time, lactic acid is produced through the anaerobic pathway.
High amounts of lactic acid will change the pH of the muscles, making them slightly acidic and baking soda is weakly alkaline (8.4). Higher blood pH helps transfer lactic acid into the blood and brings the muscles slightly closer to neutral pH.
For this reason, baking soda can help improve muscle soreness . Because muscle fatigue and cramps caused by exercise complement each other, baking soda may reduce cramps.
→creatine
A three-year study of college athletes found that people who took creatine experienced dehydration, muscle spasms, or muscle damage than those who did not take creatine.
Another study on spasms related to hemodialysis found that in the creatine monohydrate group, the frequency of symptomatic muscle spasms decreased by 60% .
Maybe creatine helps reduce spasms by reducing lactic acid, thereby balancing muscle pH.
The key skinny dragon says
If you have frequent cramps and taking mineral supplements is useless, it proves that you are not lacking in minerals. What you may lack is taurine, you can try supplements.
If you are an elderly person, you still have cramps after supplementing calcium, you can also try it.
Taurine can be regarded as an electrolyte auxiliary . In addition to helping the electrolyte work better, it itself also improves muscle spasm through stabilizing action.
You can usually eat more taurine-rich foods, including shellfish, liver, eggs, nuts, salmon, beef and mutton , etc. Of course, there are some supplements that you can try.
taurine is not only effective for friends who often exercise cramps, but for those who often feel weak or those who sleep cramps, you can try it.
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